Weekly Plan for off season (pdf)

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  • #23515
    ashley
    Guest

    Weekly Plan for off season (pdf)

    Monday: Speed followed by heavy power Size Upper body

    Speed session after 10 – 15 minutes of dynamic movement patterns

    Power Skips x 15m (emphasis on the vertical drive)
    Acceleration 10 x 15 metres from different starting positions
    Speed Bound 4 x 30 metres
    Flying (10-20-30m) – 10m build up and then sprint the distance indicated
    Zig Zag Bound 4 x 20 metres
    Resisted harness release 6 x 10-30m – hold harness for 10m then release and sprint 30m

    Download Full Program Here!
    https://www.getstrength.com/downloads/Weekly-Plan-for-off-season.pdf

    Luke Thornley & Ashley Jones

    #25161
    sexyopenside
    Guest

    Hi Ash,

    JUST FOLLOWING THE ABOVE BLOCK OF TRAINING WEEKLY PLAN YOU SUGGESTED> WHAT WOULD YOU ADVISE TO CHANGE AS MY RUGBY PRE SEASON TRAINING STARTS 2ND OF JULY WOULD IT BE POSSIBLE TO SET OUT ANOTHER SCHEDULE FOR THE NEXT 6 WEEKS
    thanks

    #25159
    ashley
    Guest

    Well I am assuming that you will be training Tuesday and Thursday night’s with your club and maybe one other night, with the Tuesday being more devoted to fitness, would that be correct, in this case you probably need to do either a split body program on Monday and Tuesday and then a full body power program on the Thursday, I would also try and place at least one speed session from the previous program in there will there be trial matches on Saturdays at this stage for you, actually a similar program to what you have been doing would fit well it just needs to be taken in a wee bit to fit the extra work you are doing with your club, hopefully you can introduce some of the conditioning games onto the Tuesday fitness night and get the rest of your team motivated to work on their skills at the same time as there fitness, try and keep 1 boxing/wrestling/MMA session in as well, cheers.,ashley

    #25162
    sexyopenside
    Guest

    Hello Ashley

    Thanks for your reply, but I will be training on Tuesday and Thursday but will not be playing any games until the end of September. Would it be possible to provide a template for the next 6 weeks as I can train twice daily.

    Much apprecited

    #25160
    ashley
    Guest

    Sorry but I am no longer writing with Get Strength as I am on
    sabbatical, why don’t you attempt to put a 6 week program together
    yourself and allow the others on this site to review dan sugest
    options, cheers, and all the very best, ashley

    #25163
    sean_a
    Guest

    I am anxious to know what peoples opinions on pre season training not strength power etc in gym but on field conditioning. I am involved with Gaelic Football. I saw a high level team last week that did 3 x 1 mile in 6-30 mins 5 min rest x 3 then circuit training immediately. My own view is that if you train slow you play slow and secondly use the ball as much as possible and construct conditioning drill to suit the game. I do not see the sense of running three miles when you can construct conditioned games that will get the game effect re twists turns,fast runs,rest etc. i think that we are playing a multi sprint multi directional game therefore we should train that way. I have avoided here giving the work load as that is not the issue. I know Mourinho did this with Chelsea. I can see perhaps a value in long runs in terms of team building mental strength etc. I really would like to read peoples views on this

    #25164
    mallinson
    Guest

    hi my thoughts are early pre season is for developing the athletic potential of the individual, by involving a ball do you not miss the opportunity to hit the energy system hard enough to allow adaptation. Whats your thoughts

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